Asparagus Spanakopita Recipe - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups cut fresh asparagus (1-inch pieces)
- 20 sheets phyllo dough, (14 inches x 9 inches)
- Nonstick cooking spray
- Refrigerated butter-flavored spray
- 2 cups torn fresh spinach
- 3 ounces crumbled feta cheese
- 2 tablespoons butter
- 1/4 cup all-purpose flour
- 1-1/2 cups fat-free milk
- 3 tablespoons lemon juice
- 1 teaspoon dill weed
- 1 teaspoon dried thyme
- 1/4 teaspoon salt
Instructions
- Place asparagus in a steamer basket. Place over 1 in. of water in a saucepan; bring to a boil. Cover and steam for 5 minutes or until crisp-tender.
- Place one sheet of phyllo dough in a 13-in. x 9-in. baking dish coated with cooking spray; trim if necessary. Spritz dough with butter-flavored spray. Repeat layers nine times. Arrange spinach, feta cheese and asparagus over the top. Cover with a sheet of phyllo dough; spritz with butter-flavored spray. Repeat, using remaining phyllo. Cut into 12 pieces. Bake, uncovered, at 350 ° for 30-35 minutes or until golden brown.
- For sauce, melt butter in a small saucepan. Stir in flour until smooth; gradually add milk. Stir in lemon juice, dill, thyme and salt. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve spanakopita with sauce.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Spinach, Asparagus.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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